|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
at a very generous 217 days to go with Christmas in between. Entries
will close at the end of November or before which is likely for the
20,000 cap. If any of our readers are still waiting to see; probably
best to forget about it for 2017 race. The training gets harder now and
you need some dedication to keep up the training targets over November
and December.the dedicated are now running 5 days /week and entering
two races a month. This month for example the fixtures are Landmarks
21km and Winelands 21km. Neither is a walk in the park and there is not
much time for recovery to keep up the 55km /week training schedule. No,
Comrades is not for the weak and undecided. It requires dedication and
commitment early on and right through to race day.
for November takes just a biteable bit or chewable chunks from 202km in
October to 222km in November. You keep the only 5day/week running
programme but I have inserted the first example of genuine Comrades
training;”a longer mid week run.” In Week 1 and then later in Week 3
there are longish 12km runs. It will take you at least1hour 15mins and
maybe 1hour 30mins. It should be a relaxed pace including some hills
and if possible get company from club mates. Remember 2 watering points
in these summer months.
Secondly the objective is a slightly faster 21km half marathon to 6mins/km or 2hours 06 mins for the race.
you to have to learn early on as a Comrades runner are to be patient.
You have to be patient as you sensibly and carefully build up your
ability to run long distances. The same applies in the road races that
you will be tackling right now and right through to Comrades itself.
You have to be patient to pace yourself in the races which translates
into recognising how far you have to run and what ability you have
developed to do it. So often the better runners come past you in the
second half. You must learn to be one of those who pass a lot of the
field as the race progresses. To start off slowly really means that you
are able to recognise for how long you can keep up a certain pace. In
addition, you will learn how you perform as the distance builds up. A
good runner will still feel confident to maintain a steady speed well
into the second half of any race. Patience has to be exercised in your
training programme as well to avoid doing too much as early as 7 months
The big event in W.P. this month is undoubtedly The Vital
Winelands Marathon on November 12th 2016. The novice runners on this
programme should be patient and only enter for the 21km. The more
experienced long distance runners will be doing a full 42km knowing how
to recover before the hard Comrades training starts in January 2016.
The novice will wait until they are better and fully prepared which is
planned to be February next year. At this stage of training everything
you do must be successful to build up your confidence. Therefore don’t
do things that are likely to fail. I have met so many novices who made
an early mistake by trying to run a marathon in November and failing,
ending up demotivated and very often injured. They were trying to
qualify early in case they get an injury later on in the year. It
doesn’t work like that. When you are well prepared you never fail.
there are two weekend club runs of 25km each. Which will take at least
3hours with some drink stops? Club runs are relaxed unpressurised runs
with no km boards or cut off times. Enjoy some light banter and even a
verse or two of singing. Make time to have a shower afterward and join
in the plans for next week’s race or training plans.
November and also December are dedicated to running a good 30km Bay to Bay in early January 2017.
November 2016 Training Programme.
Objective: To run a 21km road race in under 2hours 06mins.
Total km for November 2016 = 222km
November 12th 2016 Vital Winelands half Marathon Eikestadt Primary School.
November 19th 2016 Mitchells Plain Titans Half marathon.21km Rocklands Sport Complex.
November 23rd 2016 Sanlam Neil Joubert 13km Plaaswedloop.Klein Simonsvlei Farm
Thought for the month: “It is really hotting up now”